Tpushup

COMBINES: push, twist USED IN: Fat-Loss II

SETUP: Get down on the floor, into push-up position. LOWERING: Lower your chest to the floor.

LIFTING: Push yourself up, then twist to your right side, lifting your right arm so it's perpendicular to the floor and forms a straight line with your torso and left arm. Your eyes should follow your hand, so you're looking up in this top position. That's one rep. Now return to the starting position, then repeat, twisting to your left. That's your second rep. If the set calls for eight, you'll do four twists to each side. * *

ADDING WEIGHTS: As soon as you can, use a dumbbell, preferably one with hexagonal edges (round ones are okay, but they do add a balance challenge, especially when you get to the point at which you can do this with two dumbbells).

One dumbbell: Get into push-up position with the weight in your right hand. Now as you twist to the right, you'll be lifting a weight, increasing the challenge. Do half the designated reps with your right hand, then repeat with the weight in your left.

Two dumbbells: Now you'll start in push-up position with a dumbbell in each hand (if they aren't hexagonal, you're doing a circus trick at this point). Alternate to the right and left with each repetition.

* Deadlift shrug (not shown)

COMBINES: deadlift, pull

USED IN: Hypertrophy I

SET-UP: Load a barbell and set up as you would for a deadlift, with your feet shoulder-width apart, your hands just outside your legs and gripping the bar overhand, your back in its natural arch, and your shoulders over the bar.

LIFTING: Pull the bar straight up along your legs, as you would in a deadlift. But instead of stopping when your torso is straight, continue pulling with your shoulders, using a shrugging motion. Keep your arms straight. As you get better at it and develop more speed on the lift, you can come up on your toes if you want.

PROGRAMS

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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